diff --git "a/monthly_fitness_dataset_user200.csv" "b/monthly_fitness_dataset_user200.csv"
new file mode 100644--- /dev/null
+++ "b/monthly_fitness_dataset_user200.csv"
@@ -0,0 +1,27001 @@
+User_ID,Age,Weight_kg,Height_cm,Gender,Goal,Workout_History,Week,Day,Day_Name,Exercise_Name,Exercise_Description,Exercise_Duration,Breakfast,Calories_Breakfast,Lunch,Calories_Lunch,Dinner,Calories_Dinner,Snack_1,Calories_Snack_1,Snack_2,Calories_Snack_2
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+1,39,92.4,185,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+1,39,92.4,185,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+2,23,159.2,173,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+2,23,159.2,173,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+3,26,161.2,175,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+3,26,161.2,175,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+4,53,167.4,177,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+4,53,167.4,177,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+5,35,139.0,176,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+5,35,139.0,176,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+6,38,210.3,200,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+6,38,210.3,200,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+6,38,210.3,200,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+6,38,210.3,200,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+6,38,210.3,200,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+6,38,210.3,200,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+6,38,210.3,200,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+6,38,210.3,200,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+6,38,210.3,200,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+6,38,210.3,200,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+6,38,210.3,200,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+6,38,210.3,200,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+7,24,77.8,171,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+7,24,77.8,171,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+8,59,148.9,175,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+8,59,148.9,175,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+9,18,238.0,199,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+9,18,238.0,199,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+10,58,102.8,190,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+10,58,102.8,190,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+11,52,105.6,164,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+11,52,105.6,164,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+12,56,171.5,152,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+12,56,171.5,152,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+12,56,171.5,152,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+12,56,171.5,152,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+12,56,171.5,152,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+12,56,171.5,152,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+12,56,171.5,152,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+12,56,171.5,152,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+12,56,171.5,152,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+12,56,171.5,152,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+12,56,171.5,152,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+12,56,171.5,152,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+13,21,200.5,143,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+13,21,200.5,143,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+14,19,149.2,174,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+14,19,149.2,174,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+15,36,75.7,165,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+15,36,75.7,165,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+16,22,54.3,183,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+16,22,54.3,183,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+17,59,108.8,179,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+17,59,108.8,179,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 �� 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+18,48,207.7,181,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+18,48,207.7,181,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+19,27,184.6,162,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+19,27,184.6,162,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+20,47,217.2,170,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+20,47,217.2,170,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+20,47,217.2,170,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+20,47,217.2,170,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+20,47,217.2,170,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+20,47,217.2,170,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+20,47,217.2,170,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+20,47,217.2,170,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+20,47,217.2,170,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+20,47,217.2,170,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+20,47,217.2,170,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+20,47,217.2,170,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+21,51,60.4,199,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+21,51,60.4,199,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+22,56,85.5,186,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+22,56,85.5,186,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+23,47,67.0,185,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+23,47,67.0,185,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+24,35,62.1,184,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+24,35,62.1,184,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+24,35,62.1,184,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+24,35,62.1,184,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+24,35,62.1,184,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+24,35,62.1,184,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+24,35,62.1,184,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+24,35,62.1,184,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+24,35,62.1,184,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+24,35,62.1,184,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+24,35,62.1,184,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+24,35,62.1,184,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+25,35,122.6,185,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+25,35,122.6,185,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+26,44,91.0,166,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+26,44,91.0,166,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+26,44,91.0,166,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+26,44,91.0,166,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+26,44,91.0,166,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+26,44,91.0,166,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+26,44,91.0,166,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+26,44,91.0,166,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+26,44,91.0,166,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+26,44,91.0,166,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+26,44,91.0,166,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+26,44,91.0,166,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+27,26,115.2,164,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+27,26,115.2,164,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+28,25,203.4,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+28,25,203.4,177,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+28,25,203.4,177,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+28,25,203.4,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+28,25,203.4,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+28,25,203.4,177,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+28,25,203.4,177,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+28,25,203.4,177,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+28,25,203.4,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+28,25,203.4,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+28,25,203.4,177,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+28,25,203.4,177,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+29,40,63.8,155,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+29,40,63.8,155,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+30,35,132.4,143,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+30,35,132.4,143,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+31,50,112.2,140,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+31,50,112.2,140,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+31,50,112.2,140,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+31,50,112.2,140,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+31,50,112.2,140,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+31,50,112.2,140,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+31,50,112.2,140,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+31,50,112.2,140,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+31,50,112.2,140,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+31,50,112.2,140,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+31,50,112.2,140,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+31,50,112.2,140,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+32,57,65.0,195,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+32,57,65.0,195,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+33,60,90.5,188,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+33,60,90.5,188,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+34,59,114.7,168,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+34,59,114.7,168,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+35,22,195.5,166,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+35,22,195.5,166,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+36,28,245.6,167,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+36,28,245.6,167,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+36,28,245.6,167,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+36,28,245.6,167,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+36,28,245.6,167,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+36,28,245.6,167,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+36,28,245.6,167,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+36,28,245.6,167,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+36,28,245.6,167,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+36,28,245.6,167,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+36,28,245.6,167,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+36,28,245.6,167,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+37,57,145.4,164,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+37,57,145.4,164,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+38,37,232.6,179,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+38,37,232.6,179,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+39,39,117.8,154,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+39,39,117.8,154,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+40,19,59.3,194,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+40,19,59.3,194,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+41,60,131.5,157,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+41,60,131.5,157,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+42,29,238.3,188,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+42,29,238.3,188,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+43,25,180.0,178,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+43,25,180.0,178,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+43,25,180.0,178,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+43,25,180.0,178,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+43,25,180.0,178,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+43,25,180.0,178,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+43,25,180.0,178,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+43,25,180.0,178,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+43,25,180.0,178,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+43,25,180.0,178,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+43,25,180.0,178,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+43,25,180.0,178,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+44,36,54.5,198,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+44,36,54.5,198,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+44,36,54.5,198,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+44,36,54.5,198,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+44,36,54.5,198,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+44,36,54.5,198,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+44,36,54.5,198,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+44,36,54.5,198,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+44,36,54.5,198,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+44,36,54.5,198,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+44,36,54.5,198,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+44,36,54.5,198,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+45,43,202.0,144,Female,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+45,43,202.0,144,Female,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+46,20,62.6,187,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+46,20,62.6,187,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+47,60,120.2,141,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+47,60,120.2,141,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+47,60,120.2,141,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+47,60,120.2,141,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+47,60,120.2,141,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+47,60,120.2,141,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+47,60,120.2,141,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+47,60,120.2,141,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+47,60,120.2,141,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+47,60,120.2,141,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+47,60,120.2,141,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+47,60,120.2,141,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+48,24,140.7,179,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+48,24,140.7,179,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+49,43,58.1,158,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+49,43,58.1,158,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+50,46,244.0,179,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+50,46,244.0,179,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+51,53,245.6,148,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+51,53,245.6,148,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+51,53,245.6,148,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+51,53,245.6,148,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+51,53,245.6,148,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+51,53,245.6,148,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+51,53,245.6,148,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+51,53,245.6,148,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+51,53,245.6,148,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+51,53,245.6,148,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+51,53,245.6,148,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+51,53,245.6,148,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+52,60,51.4,186,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+52,60,51.4,186,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+53,33,241.6,161,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+53,33,241.6,161,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+54,60,228.2,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+54,60,228.2,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+55,49,114.0,150,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+55,49,114.0,150,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+56,20,180.1,166,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+56,20,180.1,166,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+57,58,152.3,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+57,58,152.3,157,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+57,58,152.3,157,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+57,58,152.3,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+57,58,152.3,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+57,58,152.3,157,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+57,58,152.3,157,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+57,58,152.3,157,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+57,58,152.3,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+57,58,152.3,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+57,58,152.3,157,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+57,58,152.3,157,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+58,55,136.3,185,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+58,55,136.3,185,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+59,39,155.2,171,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+59,39,155.2,171,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+60,34,154.6,143,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+60,34,154.6,143,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+61,23,219.0,167,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+61,23,219.0,167,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+62,45,65.5,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+62,45,65.5,157,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+62,45,65.5,157,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+62,45,65.5,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+62,45,65.5,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+62,45,65.5,157,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+62,45,65.5,157,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+62,45,65.5,157,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+62,45,65.5,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+62,45,65.5,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+62,45,65.5,157,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+62,45,65.5,157,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+63,39,234.3,173,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+63,39,234.3,173,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+64,35,80.1,155,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+64,35,80.1,155,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+65,45,59.1,161,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+65,45,59.1,161,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+66,37,149.8,160,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+66,37,149.8,160,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+67,24,157.2,189,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+67,24,157.2,189,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+67,24,157.2,189,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+67,24,157.2,189,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+67,24,157.2,189,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+67,24,157.2,189,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+67,24,157.2,189,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+67,24,157.2,189,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+67,24,157.2,189,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+67,24,157.2,189,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+67,24,157.2,189,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+67,24,157.2,189,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+68,19,144.5,141,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+68,19,144.5,141,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+68,19,144.5,141,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+68,19,144.5,141,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+68,19,144.5,141,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+68,19,144.5,141,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+68,19,144.5,141,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+68,19,144.5,141,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+68,19,144.5,141,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+68,19,144.5,141,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+68,19,144.5,141,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+68,19,144.5,141,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+69,23,214.8,169,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+69,23,214.8,169,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+70,34,189.0,161,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+70,34,189.0,161,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+71,49,203.1,154,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+71,49,203.1,154,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+72,22,243.2,149,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+72,22,243.2,149,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+73,47,179.9,176,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+73,47,179.9,176,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+73,47,179.9,176,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+73,47,179.9,176,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+73,47,179.9,176,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+73,47,179.9,176,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+73,47,179.9,176,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+73,47,179.9,176,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+73,47,179.9,176,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+73,47,179.9,176,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+73,47,179.9,176,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+73,47,179.9,176,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+74,19,50.0,196,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+74,19,50.0,196,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+75,30,98.2,161,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+75,30,98.2,161,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+76,34,74.4,162,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+76,34,74.4,162,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+77,29,84.5,166,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+77,29,84.5,166,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+77,29,84.5,166,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+77,29,84.5,166,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+77,29,84.5,166,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+77,29,84.5,166,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+77,29,84.5,166,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+77,29,84.5,166,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+77,29,84.5,166,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+77,29,84.5,166,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+77,29,84.5,166,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+77,29,84.5,166,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+78,40,158.1,193,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+78,40,158.1,193,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+79,31,149.2,198,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+79,31,149.2,198,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+80,60,229.6,196,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+80,60,229.6,196,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+80,60,229.6,196,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+80,60,229.6,196,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+80,60,229.6,196,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+80,60,229.6,196,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+80,60,229.6,196,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+80,60,229.6,196,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+80,60,229.6,196,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+80,60,229.6,196,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+80,60,229.6,196,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+80,60,229.6,196,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+81,53,119.2,167,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+81,53,119.2,167,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+82,27,239.4,180,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+82,27,239.4,180,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+83,51,131.1,175,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+83,51,131.1,175,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+83,51,131.1,175,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+83,51,131.1,175,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+83,51,131.1,175,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+83,51,131.1,175,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+83,51,131.1,175,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+83,51,131.1,175,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+83,51,131.1,175,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+83,51,131.1,175,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+83,51,131.1,175,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+83,51,131.1,175,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+84,42,105.5,141,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+84,42,105.5,141,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+85,25,127.6,152,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+85,25,127.6,152,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+86,25,97.2,192,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+86,25,97.2,192,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+87,49,110.0,197,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+87,49,110.0,197,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+88,52,127.6,144,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+88,52,127.6,144,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+89,28,89.9,156,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+89,28,89.9,156,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+89,28,89.9,156,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+89,28,89.9,156,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+89,28,89.9,156,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+89,28,89.9,156,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+89,28,89.9,156,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+89,28,89.9,156,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+89,28,89.9,156,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+89,28,89.9,156,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+89,28,89.9,156,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+89,28,89.9,156,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+90,24,177.8,144,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+90,24,177.8,144,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+91,22,97.5,191,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+91,22,97.5,191,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+92,43,161.9,158,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+92,43,161.9,158,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+93,50,63.2,195,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+93,50,63.2,195,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+94,45,226.9,153,Female,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+94,45,226.9,153,Female,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+95,37,239.2,194,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+95,37,239.2,194,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+96,25,166.1,163,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+96,25,166.1,163,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+96,25,166.1,163,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+96,25,166.1,163,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+96,25,166.1,163,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+96,25,166.1,163,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+96,25,166.1,163,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+96,25,166.1,163,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+96,25,166.1,163,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+96,25,166.1,163,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+96,25,166.1,163,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+96,25,166.1,163,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+97,28,178.8,140,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+97,28,178.8,140,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+98,20,158.3,169,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+98,20,158.3,169,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+99,37,55.5,141,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+99,37,55.5,141,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 �� 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+100,39,167.9,150,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+100,39,167.9,150,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+101,26,87.3,180,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+101,26,87.3,180,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+102,28,211.3,150,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+102,28,211.3,150,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+103,59,162.6,178,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+103,59,162.6,178,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+104,29,215.5,154,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+104,29,215.5,154,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+105,28,71.5,179,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+105,28,71.5,179,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+106,49,145.3,144,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+106,49,145.3,144,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+107,52,117.1,166,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+107,52,117.1,166,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+108,39,123.7,159,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+108,39,123.7,159,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+109,23,141.6,168,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+109,23,141.6,168,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+110,29,120.6,141,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+110,29,120.6,141,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+111,57,199.5,167,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+111,57,199.5,167,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+112,27,76.2,199,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+112,27,76.2,199,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+113,60,124.7,158,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+113,60,124.7,158,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+114,47,95.7,172,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+114,47,95.7,172,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+115,26,51.5,149,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+115,26,51.5,149,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+116,54,140.8,193,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+116,54,140.8,193,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+116,54,140.8,193,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+116,54,140.8,193,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+116,54,140.8,193,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+116,54,140.8,193,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+116,54,140.8,193,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+116,54,140.8,193,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+116,54,140.8,193,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+116,54,140.8,193,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+116,54,140.8,193,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+116,54,140.8,193,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+117,49,195.0,171,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+117,49,195.0,171,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+118,32,154.0,193,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+118,32,154.0,193,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+119,34,122.7,145,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+119,34,122.7,145,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+120,29,177.6,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+120,29,177.6,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+121,18,245.5,196,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+121,18,245.5,196,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+122,36,156.6,179,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+122,36,156.6,179,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+122,36,156.6,179,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+122,36,156.6,179,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+122,36,156.6,179,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+122,36,156.6,179,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+122,36,156.6,179,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+122,36,156.6,179,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+122,36,156.6,179,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+122,36,156.6,179,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+122,36,156.6,179,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+122,36,156.6,179,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+123,49,247.1,193,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+123,49,247.1,193,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+124,49,239.3,156,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+124,49,239.3,156,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+125,56,234.0,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+125,56,234.0,153,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+125,56,234.0,153,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+125,56,234.0,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+125,56,234.0,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+125,56,234.0,153,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+125,56,234.0,153,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+125,56,234.0,153,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+125,56,234.0,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+125,56,234.0,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+125,56,234.0,153,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+125,56,234.0,153,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+126,22,129.3,175,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+126,22,129.3,175,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+126,22,129.3,175,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+126,22,129.3,175,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+126,22,129.3,175,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+126,22,129.3,175,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+126,22,129.3,175,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+126,22,129.3,175,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+126,22,129.3,175,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+126,22,129.3,175,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+126,22,129.3,175,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+126,22,129.3,175,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+127,54,51.9,163,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+127,54,51.9,163,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+128,53,176.6,177,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+128,53,176.6,177,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+128,53,176.6,177,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+128,53,176.6,177,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+128,53,176.6,177,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+128,53,176.6,177,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+128,53,176.6,177,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+128,53,176.6,177,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+128,53,176.6,177,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+128,53,176.6,177,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+128,53,176.6,177,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+128,53,176.6,177,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+129,34,94.7,191,Female,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+129,34,94.7,191,Female,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+130,31,70.9,184,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+130,31,70.9,184,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+131,30,125.0,188,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+131,30,125.0,188,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+132,54,221.6,176,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+132,54,221.6,176,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+133,54,51.8,149,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+133,54,51.8,149,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+134,54,249.8,164,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+134,54,249.8,164,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+135,48,83.4,161,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+135,48,83.4,161,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+135,48,83.4,161,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+135,48,83.4,161,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+135,48,83.4,161,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+135,48,83.4,161,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+135,48,83.4,161,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+135,48,83.4,161,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+135,48,83.4,161,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+135,48,83.4,161,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+135,48,83.4,161,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+135,48,83.4,161,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+136,42,52.7,153,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+136,42,52.7,153,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+137,48,144.7,144,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+137,48,144.7,144,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+138,35,204.1,200,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+138,35,204.1,200,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+139,37,76.4,180,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+139,37,76.4,180,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+140,27,70.5,195,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+140,27,70.5,195,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+141,21,71.9,142,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+141,21,71.9,142,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+142,20,74.0,200,Female,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+142,20,74.0,200,Female,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+143,31,243.0,163,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+143,31,243.0,163,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+143,31,243.0,163,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+143,31,243.0,163,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+143,31,243.0,163,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+143,31,243.0,163,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+143,31,243.0,163,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+143,31,243.0,163,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+143,31,243.0,163,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+143,31,243.0,163,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+143,31,243.0,163,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+143,31,243.0,163,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+144,42,109.9,150,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+144,42,109.9,150,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+144,42,109.9,150,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+144,42,109.9,150,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+144,42,109.9,150,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+144,42,109.9,150,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+144,42,109.9,150,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+144,42,109.9,150,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+144,42,109.9,150,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+144,42,109.9,150,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+144,42,109.9,150,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+144,42,109.9,150,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+145,59,243.3,176,Female,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+145,59,243.3,176,Female,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+146,29,61.0,157,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+146,29,61.0,157,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+146,29,61.0,157,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+146,29,61.0,157,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+146,29,61.0,157,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+146,29,61.0,157,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+146,29,61.0,157,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+146,29,61.0,157,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+146,29,61.0,157,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+146,29,61.0,157,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+146,29,61.0,157,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+146,29,61.0,157,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,315,Grilled Chicken Salad + Olive Oil,360,Baked Salmon + Quinoa + Steamed Broccoli,450,Apple Slices + Peanut Butter,135,Handful of Mixed Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,315,Lentil Soup + Whole Grain Bread,360,Stir-Fried Tofu + Brown Rice + Veggies,450,Hard Boiled Egg,63,Carrot Sticks + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,360,Turkey Wrap in Lettuce Wrap,315,Grilled Chicken Pasta + Tomato Sauce,450,Orange,72,Trail Mix (no sugar),135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,315,Chickpea Salad + Feta Cheese,360,Shrimp Stir Fry + Zucchini Noodles,405,Cottage Cheese + Pineapple,108,Greek Yogurt + Granola,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,360,Grilled Veggie & Hummus Sandwich (Open-faced),360,Baked Cod + Sweet Potato Mash + Green Beans,450,Pear + Walnuts,135,Rice Cakes + Almond Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,360,"Quinoa Bowl with Black Beans, Corn, Tomato",360,Turkey Meatballs + Spaghetti Squash,450,Celery + Peanut Butter,108,Boiled Egg + Cherry Tomatoes,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,315,Tuna Salad on Rye Crackers,360,Grilled Chicken Caesar Wrap (Lettuce Wrap),405,Apple + Dark Chocolate Square,108,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,315,Falafel Wrap + Tahini Dressing,360,Eggplant Parmesan + Side Salad,450,Handful of Almonds,135,Banana + Nut Butter Packet,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,360,Lentil Curry + Brown Rice,405,Grilled Steak + Roasted Vegetables,495,Boiled Egg,63,Guacamole + Bell Pepper Slices,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,315,Chicken Caesar Salad,360,Baked Tilapia + Couscous + Asparagus,405,Greek Yogurt + Berries,135,Popcorn (Air-Popped),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,315,Turkey & Avocado Wrap (Whole Grain),360,Chicken Stir Fry + Jasmine Rice,450,Apple Slices + Almond Butter,135,Edamame,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,315,Grilled Chicken + Farro + Roasted Veggies,405,Baked Sweet Potato + Black Beans + Salsa,450,Cottage Cheese + Peaches,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,360,Caprese Salad + Balsamic Vinegar,315,Grilled Salmon + Wild Rice + Steamed Greens,450,Banana,90,Rice Cake + Peanut Butter,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,315,Chickpea Wrap + Cucumber,360,Chicken Shawarma Bowl + Tzatziki,450,Handful of Walnuts,135,Baby Carrots + Hummus,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,360,Grilled Veggie Quesadilla (Half),360,Shrimp Tacos (Corn Tortillas) + Slaw,450,Apple + String Cheese,135,Greek Yogurt + Jam,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,315,Grilled Chicken + Couscous + Lemon,360,Egg Fried Rice (Brown Rice) + Soy Sauce,450,Pear,72,Almonds + Dark Chocolate,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,315,Lentil & Vegetable Stew,360,Baked Chicken Thighs + Mashed Cauliflower,450,Boiled Egg,63,Guacamole + Crackers,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,315,Tuna Wrap + Mustard,360,Grilled Lamb Kebabs + Tabouli,450,Greek Yogurt + Granola,135,Handful of Cashews,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),360,Grilled Chicken + Orzo Pasta + Veggies,405,Grilled Fish + Quinoa + Roasted Brussels Sprouts,450,Banana + Nut Butter,135,Cottage Cheese + Cucumber,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,360,Chickpea Salad Wrap,360,Chicken Alfredo (Cauliflower Version),450,Apple + Cheese Cubes,135,Popcorn (Lightly Salted),90
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+147,37,126.6,168,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,315,Turkey Burger (No Bun) + Side Salad,360,Grilled Pork Chop + Roasted Sweet Potatoes,450,Pear + Almonds,135,Boiled Egg,63
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,315,Grilled Halloumi Salad,360,Eggplant Lasagna (Low Carb),450,Greek Yogurt + Berries,135,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,360,Lentil & Spinach Stew,360,Baked Chicken Breast + Garlic Mashed Potatoes,450,Apple Slices + Peanut Butter,135,Baby Tomatoes + Olives,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,315,Chickpea Curry + Brown Rice,405,Grilled Salmon + Roasted Carrots + Farro,450,Cottage Cheese + Pineapple,108,Handful of Nuts,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,360,Grilled Chicken + Couscous + Tomatoes,360,Beef Stir Fry + Zucchini Noodles,450,Banana + Nut Butter,135,Hummus + Cucumber Slices,90
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,315,Tuna & Bean Salad,360,Grilled Chicken Skillet + Veggies,450,Pear + Walnuts,135,Greek Yogurt + Honey,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,315,Grilled Veggie Wrap + Tahini,360,Baked Cod + Mashed Sweet Potato,405,Apple + Dark Chocolate,108,Trail Mix,135
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+147,37,126.6,168,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,360,Falafel + Tzatziki + Cucumber,360,Chicken Enchiladas (Corn Tortilla),450,Boiled Egg,63,Rice Cakes + Hummus,108
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+148,30,238.6,194,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+148,30,238.6,194,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+149,25,117.8,191,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+149,25,117.8,191,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+149,25,117.8,191,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+149,25,117.8,191,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+149,25,117.8,191,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+149,25,117.8,191,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+149,25,117.8,191,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+149,25,117.8,191,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+149,25,117.8,191,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+149,25,117.8,191,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+149,25,117.8,191,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+149,25,117.8,191,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+150,23,73.4,181,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+150,23,73.4,181,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+150,23,73.4,181,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+150,23,73.4,181,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+150,23,73.4,181,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+150,23,73.4,181,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+150,23,73.4,181,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+150,23,73.4,181,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+150,23,73.4,181,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+150,23,73.4,181,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+150,23,73.4,181,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+150,23,73.4,181,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+151,53,177.7,157,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+151,53,177.7,157,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+152,59,179.3,182,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+152,59,179.3,182,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+153,33,65.4,174,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+153,33,65.4,174,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+154,50,205.0,143,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+154,50,205.0,143,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+155,55,195.9,185,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+155,55,195.9,185,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+156,45,62.4,167,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+156,45,62.4,167,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+157,18,79.5,155,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+157,18,79.5,155,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+158,49,69.7,190,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+158,49,69.7,190,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+159,36,239.1,190,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+159,36,239.1,190,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+160,59,246.3,187,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+160,59,246.3,187,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+161,53,231.0,161,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+161,53,231.0,161,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+161,53,231.0,161,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+161,53,231.0,161,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+161,53,231.0,161,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+161,53,231.0,161,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+161,53,231.0,161,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+161,53,231.0,161,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+161,53,231.0,161,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+161,53,231.0,161,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+161,53,231.0,161,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+161,53,231.0,161,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+162,41,225.5,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+162,41,225.5,177,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+162,41,225.5,177,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+162,41,225.5,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+162,41,225.5,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+162,41,225.5,177,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+162,41,225.5,177,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+162,41,225.5,177,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+162,41,225.5,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+162,41,225.5,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+162,41,225.5,177,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+162,41,225.5,177,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+163,28,59.5,163,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+163,28,59.5,163,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+164,50,236.2,168,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+164,50,236.2,168,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+165,28,239.6,173,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+165,28,239.6,173,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+166,34,212.0,170,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+166,34,212.0,170,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+167,60,177.0,142,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+167,60,177.0,142,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+168,19,210.1,190,Male,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+168,19,210.1,190,Male,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+169,37,138.2,162,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+169,37,138.2,162,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+170,23,139.2,171,Male,Muscle Gain,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+170,23,139.2,171,Male,Muscle Gain,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+171,54,112.5,173,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+171,54,112.5,173,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+172,25,159.8,166,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+172,25,159.8,166,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+172,25,159.8,166,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+172,25,159.8,166,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+172,25,159.8,166,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+172,25,159.8,166,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+172,25,159.8,166,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+172,25,159.8,166,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+172,25,159.8,166,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+172,25,159.8,166,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+172,25,159.8,166,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+172,25,159.8,166,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+173,19,246.1,195,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+173,19,246.1,195,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+174,29,111.1,159,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+174,29,111.1,159,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+174,29,111.1,159,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+174,29,111.1,159,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+174,29,111.1,159,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+174,29,111.1,159,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+174,29,111.1,159,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+174,29,111.1,159,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+174,29,111.1,159,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+174,29,111.1,159,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+174,29,111.1,159,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+174,29,111.1,159,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+175,47,108.0,171,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+175,47,108.0,171,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+176,53,238.8,191,Male,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+176,53,238.8,191,Male,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+177,19,200.6,169,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+177,19,200.6,169,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+178,50,149.4,174,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+178,50,149.4,174,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+178,50,149.4,174,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+178,50,149.4,174,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+178,50,149.4,174,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+178,50,149.4,174,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+178,50,149.4,174,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+178,50,149.4,174,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+178,50,149.4,174,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+178,50,149.4,174,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+178,50,149.4,174,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+178,50,149.4,174,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+179,40,125.0,175,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+179,40,125.0,175,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+180,24,133.4,145,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+180,24,133.4,145,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+181,24,195.5,179,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+181,24,195.5,179,Male,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+181,24,195.5,179,Male,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+181,24,195.5,179,Male,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+181,24,195.5,179,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+181,24,195.5,179,Male,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+181,24,195.5,179,Male,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+181,24,195.5,179,Male,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+181,24,195.5,179,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+181,24,195.5,179,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+181,24,195.5,179,Male,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+181,24,195.5,179,Male,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+182,32,228.8,160,Female,Improve Fitness,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+182,32,228.8,160,Female,Improve Fitness,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+183,59,132.5,195,Male,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+183,59,132.5,195,Male,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+184,51,134.0,198,Male,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+184,51,134.0,198,Male,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+185,18,237.1,164,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+185,18,237.1,164,Male,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+185,18,237.1,164,Male,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+185,18,237.1,164,Male,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+185,18,237.1,164,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+185,18,237.1,164,Male,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+185,18,237.1,164,Male,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+185,18,237.1,164,Male,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+185,18,237.1,164,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+185,18,237.1,164,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+185,18,237.1,164,Male,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+185,18,237.1,164,Male,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+186,20,81.3,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+186,20,81.3,153,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+186,20,81.3,153,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+186,20,81.3,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+186,20,81.3,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+186,20,81.3,153,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+186,20,81.3,153,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+186,20,81.3,153,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+186,20,81.3,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+186,20,81.3,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+186,20,81.3,153,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+186,20,81.3,153,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+187,58,224.1,151,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+187,58,224.1,151,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+188,53,146.9,180,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+188,53,146.9,180,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+188,53,146.9,180,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+188,53,146.9,180,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+188,53,146.9,180,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+188,53,146.9,180,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+188,53,146.9,180,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+188,53,146.9,180,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+188,53,146.9,180,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+188,53,146.9,180,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+188,53,146.9,180,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+188,53,146.9,180,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+189,39,62.8,173,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+189,39,62.8,173,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,332,Grilled Chicken Salad + Olive Oil,380,Baked Salmon + Quinoa + Steamed Broccoli,475,Apple Slices + Peanut Butter,142,Handful of Mixed Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,332,Lentil Soup + Whole Grain Bread,380,Stir-Fried Tofu + Brown Rice + Veggies,475,Hard Boiled Egg,66,Carrot Sticks + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,380,Turkey Wrap in Lettuce Wrap,332,Grilled Chicken Pasta + Tomato Sauce,475,Orange,76,Trail Mix (no sugar),142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,332,Chickpea Salad + Feta Cheese,380,Shrimp Stir Fry + Zucchini Noodles,427,Cottage Cheese + Pineapple,114,Greek Yogurt + Granola,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,380,Grilled Veggie & Hummus Sandwich (Open-faced),380,Baked Cod + Sweet Potato Mash + Green Beans,475,Pear + Walnuts,142,Rice Cakes + Almond Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,380,"Quinoa Bowl with Black Beans, Corn, Tomato",380,Turkey Meatballs + Spaghetti Squash,475,Celery + Peanut Butter,114,Boiled Egg + Cherry Tomatoes,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,332,Tuna Salad on Rye Crackers,380,Grilled Chicken Caesar Wrap (Lettuce Wrap),427,Apple + Dark Chocolate Square,114,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,332,Falafel Wrap + Tahini Dressing,380,Eggplant Parmesan + Side Salad,475,Handful of Almonds,142,Banana + Nut Butter Packet,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,380,Lentil Curry + Brown Rice,427,Grilled Steak + Roasted Vegetables,522,Boiled Egg,66,Guacamole + Bell Pepper Slices,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,332,Chicken Caesar Salad,380,Baked Tilapia + Couscous + Asparagus,427,Greek Yogurt + Berries,142,Popcorn (Air-Popped),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,332,Turkey & Avocado Wrap (Whole Grain),380,Chicken Stir Fry + Jasmine Rice,475,Apple Slices + Almond Butter,142,Edamame,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,332,Grilled Chicken + Farro + Roasted Veggies,427,Baked Sweet Potato + Black Beans + Salsa,475,Cottage Cheese + Peaches,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,380,Caprese Salad + Balsamic Vinegar,332,Grilled Salmon + Wild Rice + Steamed Greens,475,Banana,95,Rice Cake + Peanut Butter,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,332,Chickpea Wrap + Cucumber,380,Chicken Shawarma Bowl + Tzatziki,475,Handful of Walnuts,142,Baby Carrots + Hummus,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,380,Grilled Veggie Quesadilla (Half),380,Shrimp Tacos (Corn Tortillas) + Slaw,475,Apple + String Cheese,142,Greek Yogurt + Jam,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,332,Grilled Chicken + Couscous + Lemon,380,Egg Fried Rice (Brown Rice) + Soy Sauce,475,Pear,76,Almonds + Dark Chocolate,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,332,Lentil & Vegetable Stew,380,Baked Chicken Thighs + Mashed Cauliflower,475,Boiled Egg,66,Guacamole + Crackers,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,332,Tuna Wrap + Mustard,380,Grilled Lamb Kebabs + Tabouli,475,Greek Yogurt + Granola,142,Handful of Cashews,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),380,Grilled Chicken + Orzo Pasta + Veggies,427,Grilled Fish + Quinoa + Roasted Brussels Sprouts,475,Banana + Nut Butter,142,Cottage Cheese + Cucumber,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,380,Chickpea Salad Wrap,380,Chicken Alfredo (Cauliflower Version),475,Apple + Cheese Cubes,142,Popcorn (Lightly Salted),95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+190,43,155.7,166,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,332,Turkey Burger (No Bun) + Side Salad,380,Grilled Pork Chop + Roasted Sweet Potatoes,475,Pear + Almonds,142,Boiled Egg,66
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,332,Grilled Halloumi Salad,380,Eggplant Lasagna (Low Carb),475,Greek Yogurt + Berries,142,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,380,Lentil & Spinach Stew,380,Baked Chicken Breast + Garlic Mashed Potatoes,475,Apple Slices + Peanut Butter,142,Baby Tomatoes + Olives,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,332,Chickpea Curry + Brown Rice,427,Grilled Salmon + Roasted Carrots + Farro,475,Cottage Cheese + Pineapple,114,Handful of Nuts,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,380,Grilled Chicken + Couscous + Tomatoes,380,Beef Stir Fry + Zucchini Noodles,475,Banana + Nut Butter,142,Hummus + Cucumber Slices,95
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,332,Tuna & Bean Salad,380,Grilled Chicken Skillet + Veggies,475,Pear + Walnuts,142,Greek Yogurt + Honey,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,332,Grilled Veggie Wrap + Tahini,380,Baked Cod + Mashed Sweet Potato,427,Apple + Dark Chocolate,114,Trail Mix,142
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+190,43,155.7,166,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,380,Falafel + Tzatziki + Cucumber,380,Chicken Enchiladas (Corn Tortilla),475,Boiled Egg,66,Rice Cakes + Hummus,114
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,330,Grilled Chicken Salad + Olive Oil,378,Baked Salmon + Quinoa + Steamed Broccoli,472,Apple Slices + Peanut Butter,141,Handful of Mixed Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,330,Lentil Soup + Whole Grain Bread,378,Stir-Fried Tofu + Brown Rice + Veggies,472,Hard Boiled Egg,66,Carrot Sticks + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,378,Turkey Wrap in Lettuce Wrap,330,Grilled Chicken Pasta + Tomato Sauce,472,Orange,75,Trail Mix (no sugar),141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,330,Chickpea Salad + Feta Cheese,378,Shrimp Stir Fry + Zucchini Noodles,425,Cottage Cheese + Pineapple,113,Greek Yogurt + Granola,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,378,Grilled Veggie & Hummus Sandwich (Open-faced),378,Baked Cod + Sweet Potato Mash + Green Beans,472,Pear + Walnuts,141,Rice Cakes + Almond Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,378,"Quinoa Bowl with Black Beans, Corn, Tomato",378,Turkey Meatballs + Spaghetti Squash,472,Celery + Peanut Butter,113,Boiled Egg + Cherry Tomatoes,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,330,Tuna Salad on Rye Crackers,378,Grilled Chicken Caesar Wrap (Lettuce Wrap),425,Apple + Dark Chocolate Square,113,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,330,Falafel Wrap + Tahini Dressing,378,Eggplant Parmesan + Side Salad,472,Handful of Almonds,141,Banana + Nut Butter Packet,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,378,Lentil Curry + Brown Rice,425,Grilled Steak + Roasted Vegetables,519,Boiled Egg,66,Guacamole + Bell Pepper Slices,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,330,Chicken Caesar Salad,378,Baked Tilapia + Couscous + Asparagus,425,Greek Yogurt + Berries,141,Popcorn (Air-Popped),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,330,Turkey & Avocado Wrap (Whole Grain),378,Chicken Stir Fry + Jasmine Rice,472,Apple Slices + Almond Butter,141,Edamame,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,330,Grilled Chicken + Farro + Roasted Veggies,425,Baked Sweet Potato + Black Beans + Salsa,472,Cottage Cheese + Peaches,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,378,Caprese Salad + Balsamic Vinegar,330,Grilled Salmon + Wild Rice + Steamed Greens,472,Banana,94,Rice Cake + Peanut Butter,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,330,Chickpea Wrap + Cucumber,378,Chicken Shawarma Bowl + Tzatziki,472,Handful of Walnuts,141,Baby Carrots + Hummus,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,378,Grilled Veggie Quesadilla (Half),378,Shrimp Tacos (Corn Tortillas) + Slaw,472,Apple + String Cheese,141,Greek Yogurt + Jam,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,330,Grilled Chicken + Couscous + Lemon,378,Egg Fried Rice (Brown Rice) + Soy Sauce,472,Pear,75,Almonds + Dark Chocolate,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,330,Lentil & Vegetable Stew,378,Baked Chicken Thighs + Mashed Cauliflower,472,Boiled Egg,66,Guacamole + Crackers,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,330,Tuna Wrap + Mustard,378,Grilled Lamb Kebabs + Tabouli,472,Greek Yogurt + Granola,141,Handful of Cashews,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),378,Grilled Chicken + Orzo Pasta + Veggies,425,Grilled Fish + Quinoa + Roasted Brussels Sprouts,472,Banana + Nut Butter,141,Cottage Cheese + Cucumber,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,378,Chickpea Salad Wrap,378,Chicken Alfredo (Cauliflower Version),472,Apple + Cheese Cubes,141,Popcorn (Lightly Salted),94
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+191,25,70.2,196,Male,Weight Loss,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,330,Turkey Burger (No Bun) + Side Salad,378,Grilled Pork Chop + Roasted Sweet Potatoes,472,Pear + Almonds,141,Boiled Egg,66
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,330,Grilled Halloumi Salad,378,Eggplant Lasagna (Low Carb),472,Greek Yogurt + Berries,141,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,378,Lentil & Spinach Stew,378,Baked Chicken Breast + Garlic Mashed Potatoes,472,Apple Slices + Peanut Butter,141,Baby Tomatoes + Olives,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,330,Chickpea Curry + Brown Rice,425,Grilled Salmon + Roasted Carrots + Farro,472,Cottage Cheese + Pineapple,113,Handful of Nuts,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,378,Grilled Chicken + Couscous + Tomatoes,378,Beef Stir Fry + Zucchini Noodles,472,Banana + Nut Butter,141,Hummus + Cucumber Slices,94
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,330,Tuna & Bean Salad,378,Grilled Chicken Skillet + Veggies,472,Pear + Walnuts,141,Greek Yogurt + Honey,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,330,Grilled Veggie Wrap + Tahini,378,Baked Cod + Mashed Sweet Potato,425,Apple + Dark Chocolate,113,Trail Mix,141
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+191,25,70.2,196,Male,Weight Loss,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,378,Falafel + Tzatziki + Cucumber,378,Chicken Enchiladas (Corn Tortilla),472,Boiled Egg,66,Rice Cakes + Hummus,113
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+192,24,96.0,155,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+192,24,96.0,155,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+193,34,208.0,189,Female,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+193,34,208.0,189,Female,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,385,Grilled Chicken Salad + Olive Oil,440,Baked Salmon + Quinoa + Steamed Broccoli,550,Apple Slices + Peanut Butter,165,Handful of Mixed Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,385,Lentil Soup + Whole Grain Bread,440,Stir-Fried Tofu + Brown Rice + Veggies,550,Hard Boiled Egg,77,Carrot Sticks + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,440,Turkey Wrap in Lettuce Wrap,385,Grilled Chicken Pasta + Tomato Sauce,550,Orange,88,Trail Mix (no sugar),165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,385,Chickpea Salad + Feta Cheese,440,Shrimp Stir Fry + Zucchini Noodles,495,Cottage Cheese + Pineapple,132,Greek Yogurt + Granola,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,440,Grilled Veggie & Hummus Sandwich (Open-faced),440,Baked Cod + Sweet Potato Mash + Green Beans,550,Pear + Walnuts,165,Rice Cakes + Almond Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,440,"Quinoa Bowl with Black Beans, Corn, Tomato",440,Turkey Meatballs + Spaghetti Squash,550,Celery + Peanut Butter,132,Boiled Egg + Cherry Tomatoes,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,385,Tuna Salad on Rye Crackers,440,Grilled Chicken Caesar Wrap (Lettuce Wrap),495,Apple + Dark Chocolate Square,132,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,385,Falafel Wrap + Tahini Dressing,440,Eggplant Parmesan + Side Salad,550,Handful of Almonds,165,Banana + Nut Butter Packet,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,440,Lentil Curry + Brown Rice,495,Grilled Steak + Roasted Vegetables,605,Boiled Egg,77,Guacamole + Bell Pepper Slices,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,385,Chicken Caesar Salad,440,Baked Tilapia + Couscous + Asparagus,495,Greek Yogurt + Berries,165,Popcorn (Air-Popped),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,385,Turkey & Avocado Wrap (Whole Grain),440,Chicken Stir Fry + Jasmine Rice,550,Apple Slices + Almond Butter,165,Edamame,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,385,Grilled Chicken + Farro + Roasted Veggies,495,Baked Sweet Potato + Black Beans + Salsa,550,Cottage Cheese + Peaches,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,440,Caprese Salad + Balsamic Vinegar,385,Grilled Salmon + Wild Rice + Steamed Greens,550,Banana,110,Rice Cake + Peanut Butter,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,385,Chickpea Wrap + Cucumber,440,Chicken Shawarma Bowl + Tzatziki,550,Handful of Walnuts,165,Baby Carrots + Hummus,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,440,Grilled Veggie Quesadilla (Half),440,Shrimp Tacos (Corn Tortillas) + Slaw,550,Apple + String Cheese,165,Greek Yogurt + Jam,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,385,Grilled Chicken + Couscous + Lemon,440,Egg Fried Rice (Brown Rice) + Soy Sauce,550,Pear,88,Almonds + Dark Chocolate,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,385,Lentil & Vegetable Stew,440,Baked Chicken Thighs + Mashed Cauliflower,550,Boiled Egg,77,Guacamole + Crackers,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,385,Tuna Wrap + Mustard,440,Grilled Lamb Kebabs + Tabouli,550,Greek Yogurt + Granola,165,Handful of Cashews,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),440,Grilled Chicken + Orzo Pasta + Veggies,495,Grilled Fish + Quinoa + Roasted Brussels Sprouts,550,Banana + Nut Butter,165,Cottage Cheese + Cucumber,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,440,Chickpea Salad Wrap,440,Chicken Alfredo (Cauliflower Version),550,Apple + Cheese Cubes,165,Popcorn (Lightly Salted),110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+194,34,183.2,170,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,385,Turkey Burger (No Bun) + Side Salad,440,Grilled Pork Chop + Roasted Sweet Potatoes,550,Pear + Almonds,165,Boiled Egg,77
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,385,Grilled Halloumi Salad,440,Eggplant Lasagna (Low Carb),550,Greek Yogurt + Berries,165,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,440,Lentil & Spinach Stew,440,Baked Chicken Breast + Garlic Mashed Potatoes,550,Apple Slices + Peanut Butter,165,Baby Tomatoes + Olives,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,385,Chickpea Curry + Brown Rice,495,Grilled Salmon + Roasted Carrots + Farro,550,Cottage Cheese + Pineapple,132,Handful of Nuts,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,440,Grilled Chicken + Couscous + Tomatoes,440,Beef Stir Fry + Zucchini Noodles,550,Banana + Nut Butter,165,Hummus + Cucumber Slices,110
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,385,Tuna & Bean Salad,440,Grilled Chicken Skillet + Veggies,550,Pear + Walnuts,165,Greek Yogurt + Honey,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,385,Grilled Veggie Wrap + Tahini,440,Baked Cod + Mashed Sweet Potato,495,Apple + Dark Chocolate,132,Trail Mix,165
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+194,34,183.2,170,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,440,Falafel + Tzatziki + Cucumber,440,Chicken Enchiladas (Corn Tortilla),550,Boiled Egg,77,Rice Cakes + Hummus,132
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,404,Grilled Chicken Salad + Olive Oil,462,Baked Salmon + Quinoa + Steamed Broccoli,577,Apple Slices + Peanut Butter,173,Handful of Mixed Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,404,Lentil Soup + Whole Grain Bread,462,Stir-Fried Tofu + Brown Rice + Veggies,577,Hard Boiled Egg,80,Carrot Sticks + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,462,Turkey Wrap in Lettuce Wrap,404,Grilled Chicken Pasta + Tomato Sauce,577,Orange,92,Trail Mix (no sugar),173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,404,Chickpea Salad + Feta Cheese,462,Shrimp Stir Fry + Zucchini Noodles,519,Cottage Cheese + Pineapple,138,Greek Yogurt + Granola,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,462,Grilled Veggie & Hummus Sandwich (Open-faced),462,Baked Cod + Sweet Potato Mash + Green Beans,577,Pear + Walnuts,173,Rice Cakes + Almond Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,462,"Quinoa Bowl with Black Beans, Corn, Tomato",462,Turkey Meatballs + Spaghetti Squash,577,Celery + Peanut Butter,138,Boiled Egg + Cherry Tomatoes,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,404,Tuna Salad on Rye Crackers,462,Grilled Chicken Caesar Wrap (Lettuce Wrap),519,Apple + Dark Chocolate Square,138,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,404,Falafel Wrap + Tahini Dressing,462,Eggplant Parmesan + Side Salad,577,Handful of Almonds,173,Banana + Nut Butter Packet,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,462,Lentil Curry + Brown Rice,519,Grilled Steak + Roasted Vegetables,635,Boiled Egg,80,Guacamole + Bell Pepper Slices,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,404,Chicken Caesar Salad,462,Baked Tilapia + Couscous + Asparagus,519,Greek Yogurt + Berries,173,Popcorn (Air-Popped),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,404,Turkey & Avocado Wrap (Whole Grain),462,Chicken Stir Fry + Jasmine Rice,577,Apple Slices + Almond Butter,173,Edamame,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,404,Grilled Chicken + Farro + Roasted Veggies,519,Baked Sweet Potato + Black Beans + Salsa,577,Cottage Cheese + Peaches,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,462,Caprese Salad + Balsamic Vinegar,404,Grilled Salmon + Wild Rice + Steamed Greens,577,Banana,115,Rice Cake + Peanut Butter,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,404,Chickpea Wrap + Cucumber,462,Chicken Shawarma Bowl + Tzatziki,577,Handful of Walnuts,173,Baby Carrots + Hummus,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,462,Grilled Veggie Quesadilla (Half),462,Shrimp Tacos (Corn Tortillas) + Slaw,577,Apple + String Cheese,173,Greek Yogurt + Jam,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,404,Grilled Chicken + Couscous + Lemon,462,Egg Fried Rice (Brown Rice) + Soy Sauce,577,Pear,92,Almonds + Dark Chocolate,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,404,Lentil & Vegetable Stew,462,Baked Chicken Thighs + Mashed Cauliflower,577,Boiled Egg,80,Guacamole + Crackers,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,404,Tuna Wrap + Mustard,462,Grilled Lamb Kebabs + Tabouli,577,Greek Yogurt + Granola,173,Handful of Cashews,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),462,Grilled Chicken + Orzo Pasta + Veggies,519,Grilled Fish + Quinoa + Roasted Brussels Sprouts,577,Banana + Nut Butter,173,Cottage Cheese + Cucumber,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,462,Chickpea Salad Wrap,462,Chicken Alfredo (Cauliflower Version),577,Apple + Cheese Cubes,173,Popcorn (Lightly Salted),115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+195,24,127.1,160,Male,Muscle Gain,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,404,Turkey Burger (No Bun) + Side Salad,462,Grilled Pork Chop + Roasted Sweet Potatoes,577,Pear + Almonds,173,Boiled Egg,80
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,404,Grilled Halloumi Salad,462,Eggplant Lasagna (Low Carb),577,Greek Yogurt + Berries,173,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,462,Lentil & Spinach Stew,462,Baked Chicken Breast + Garlic Mashed Potatoes,577,Apple Slices + Peanut Butter,173,Baby Tomatoes + Olives,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,404,Chickpea Curry + Brown Rice,519,Grilled Salmon + Roasted Carrots + Farro,577,Cottage Cheese + Pineapple,138,Handful of Nuts,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,462,Grilled Chicken + Couscous + Tomatoes,462,Beef Stir Fry + Zucchini Noodles,577,Banana + Nut Butter,173,Hummus + Cucumber Slices,115
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,404,Tuna & Bean Salad,462,Grilled Chicken Skillet + Veggies,577,Pear + Walnuts,173,Greek Yogurt + Honey,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,404,Grilled Veggie Wrap + Tahini,462,Baked Cod + Mashed Sweet Potato,519,Apple + Dark Chocolate,138,Trail Mix,173
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+195,24,127.1,160,Male,Muscle Gain,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,462,Falafel + Tzatziki + Cucumber,462,Chicken Enchiladas (Corn Tortilla),577,Boiled Egg,80,Rice Cakes + Hummus,138
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+196,45,203.9,163,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+196,45,203.9,163,Female,Weight Loss,Advanced,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+196,45,203.9,163,Female,Weight Loss,Advanced,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+196,45,203.9,163,Female,Weight Loss,Advanced,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+196,45,203.9,163,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+196,45,203.9,163,Female,Weight Loss,Advanced,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+196,45,203.9,163,Female,Weight Loss,Advanced,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+196,45,203.9,163,Female,Weight Loss,Advanced,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+196,45,203.9,163,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+196,45,203.9,163,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+196,45,203.9,163,Female,Weight Loss,Advanced,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+196,45,203.9,163,Female,Weight Loss,Advanced,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,350,Grilled Chicken Salad + Olive Oil,400,Baked Salmon + Quinoa + Steamed Broccoli,500,Apple Slices + Peanut Butter,150,Handful of Mixed Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,350,Lentil Soup + Whole Grain Bread,400,Stir-Fried Tofu + Brown Rice + Veggies,500,Hard Boiled Egg,70,Carrot Sticks + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,400,Turkey Wrap in Lettuce Wrap,350,Grilled Chicken Pasta + Tomato Sauce,500,Orange,80,Trail Mix (no sugar),150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,350,Chickpea Salad + Feta Cheese,400,Shrimp Stir Fry + Zucchini Noodles,450,Cottage Cheese + Pineapple,120,Greek Yogurt + Granola,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,400,Grilled Veggie & Hummus Sandwich (Open-faced),400,Baked Cod + Sweet Potato Mash + Green Beans,500,Pear + Walnuts,150,Rice Cakes + Almond Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,400,"Quinoa Bowl with Black Beans, Corn, Tomato",400,Turkey Meatballs + Spaghetti Squash,500,Celery + Peanut Butter,120,Boiled Egg + Cherry Tomatoes,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,350,Tuna Salad on Rye Crackers,400,Grilled Chicken Caesar Wrap (Lettuce Wrap),450,Apple + Dark Chocolate Square,120,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,350,Falafel Wrap + Tahini Dressing,400,Eggplant Parmesan + Side Salad,500,Handful of Almonds,150,Banana + Nut Butter Packet,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,400,Lentil Curry + Brown Rice,450,Grilled Steak + Roasted Vegetables,550,Boiled Egg,70,Guacamole + Bell Pepper Slices,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,350,Chicken Caesar Salad,400,Baked Tilapia + Couscous + Asparagus,450,Greek Yogurt + Berries,150,Popcorn (Air-Popped),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,350,Turkey & Avocado Wrap (Whole Grain),400,Chicken Stir Fry + Jasmine Rice,500,Apple Slices + Almond Butter,150,Edamame,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,350,Grilled Chicken + Farro + Roasted Veggies,450,Baked Sweet Potato + Black Beans + Salsa,500,Cottage Cheese + Peaches,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,400,Caprese Salad + Balsamic Vinegar,350,Grilled Salmon + Wild Rice + Steamed Greens,500,Banana,100,Rice Cake + Peanut Butter,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,350,Chickpea Wrap + Cucumber,400,Chicken Shawarma Bowl + Tzatziki,500,Handful of Walnuts,150,Baby Carrots + Hummus,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,400,Grilled Veggie Quesadilla (Half),400,Shrimp Tacos (Corn Tortillas) + Slaw,500,Apple + String Cheese,150,Greek Yogurt + Jam,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,350,Grilled Chicken + Couscous + Lemon,400,Egg Fried Rice (Brown Rice) + Soy Sauce,500,Pear,80,Almonds + Dark Chocolate,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,350,Lentil & Vegetable Stew,400,Baked Chicken Thighs + Mashed Cauliflower,500,Boiled Egg,70,Guacamole + Crackers,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,350,Tuna Wrap + Mustard,400,Grilled Lamb Kebabs + Tabouli,500,Greek Yogurt + Granola,150,Handful of Cashews,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),400,Grilled Chicken + Orzo Pasta + Veggies,450,Grilled Fish + Quinoa + Roasted Brussels Sprouts,500,Banana + Nut Butter,150,Cottage Cheese + Cucumber,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,400,Chickpea Salad Wrap,400,Chicken Alfredo (Cauliflower Version),500,Apple + Cheese Cubes,150,Popcorn (Lightly Salted),100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+197,32,208.5,148,Female,Improve Fitness,Intermediate,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,350,Turkey Burger (No Bun) + Side Salad,400,Grilled Pork Chop + Roasted Sweet Potatoes,500,Pear + Almonds,150,Boiled Egg,70
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,350,Grilled Halloumi Salad,400,Eggplant Lasagna (Low Carb),500,Greek Yogurt + Berries,150,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,400,Lentil & Spinach Stew,400,Baked Chicken Breast + Garlic Mashed Potatoes,500,Apple Slices + Peanut Butter,150,Baby Tomatoes + Olives,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,350,Chickpea Curry + Brown Rice,450,Grilled Salmon + Roasted Carrots + Farro,500,Cottage Cheese + Pineapple,120,Handful of Nuts,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,400,Grilled Chicken + Couscous + Tomatoes,400,Beef Stir Fry + Zucchini Noodles,500,Banana + Nut Butter,150,Hummus + Cucumber Slices,100
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,350,Tuna & Bean Salad,400,Grilled Chicken Skillet + Veggies,500,Pear + Walnuts,150,Greek Yogurt + Honey,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,350,Grilled Veggie Wrap + Tahini,400,Baked Cod + Mashed Sweet Potato,450,Apple + Dark Chocolate,120,Trail Mix,150
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+197,32,208.5,148,Female,Improve Fitness,Intermediate,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,400,Falafel + Tzatziki + Cucumber,400,Chicken Enchiladas (Corn Tortilla),500,Boiled Egg,70,Rice Cakes + Hummus,120
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,299,Grilled Chicken Salad + Olive Oil,342,Baked Salmon + Quinoa + Steamed Broccoli,427,Apple Slices + Peanut Butter,128,Handful of Mixed Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,299,Lentil Soup + Whole Grain Bread,342,Stir-Fried Tofu + Brown Rice + Veggies,427,Hard Boiled Egg,59,Carrot Sticks + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,342,Turkey Wrap in Lettuce Wrap,299,Grilled Chicken Pasta + Tomato Sauce,427,Orange,68,Trail Mix (no sugar),128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,299,Chickpea Salad + Feta Cheese,342,Shrimp Stir Fry + Zucchini Noodles,384,Cottage Cheese + Pineapple,102,Greek Yogurt + Granola,128
+198,42,130.0,158,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,342,Grilled Veggie & Hummus Sandwich (Open-faced),342,Baked Cod + Sweet Potato Mash + Green Beans,427,Pear + Walnuts,128,Rice Cakes + Almond Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,342,"Quinoa Bowl with Black Beans, Corn, Tomato",342,Turkey Meatballs + Spaghetti Squash,427,Celery + Peanut Butter,102,Boiled Egg + Cherry Tomatoes,85
+198,42,130.0,158,Female,Weight Loss,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,299,Tuna Salad on Rye Crackers,342,Grilled Chicken Caesar Wrap (Lettuce Wrap),384,Apple + Dark Chocolate Square,102,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,299,Falafel Wrap + Tahini Dressing,342,Eggplant Parmesan + Side Salad,427,Handful of Almonds,128,Banana + Nut Butter Packet,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,342,Lentil Curry + Brown Rice,384,Grilled Steak + Roasted Vegetables,470,Boiled Egg,59,Guacamole + Bell Pepper Slices,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,299,Chicken Caesar Salad,342,Baked Tilapia + Couscous + Asparagus,384,Greek Yogurt + Berries,128,Popcorn (Air-Popped),85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,299,Turkey & Avocado Wrap (Whole Grain),342,Chicken Stir Fry + Jasmine Rice,427,Apple Slices + Almond Butter,128,Edamame,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,299,Grilled Chicken + Farro + Roasted Veggies,384,Baked Sweet Potato + Black Beans + Salsa,427,Cottage Cheese + Peaches,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,342,Caprese Salad + Balsamic Vinegar,299,Grilled Salmon + Wild Rice + Steamed Greens,427,Banana,85,Rice Cake + Peanut Butter,102
+198,42,130.0,158,Female,Weight Loss,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,299,Chickpea Wrap + Cucumber,342,Chicken Shawarma Bowl + Tzatziki,427,Handful of Walnuts,128,Baby Carrots + Hummus,85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,342,Grilled Veggie Quesadilla (Half),342,Shrimp Tacos (Corn Tortillas) + Slaw,427,Apple + String Cheese,128,Greek Yogurt + Jam,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,299,Grilled Chicken + Couscous + Lemon,342,Egg Fried Rice (Brown Rice) + Soy Sauce,427,Pear,68,Almonds + Dark Chocolate,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,299,Lentil & Vegetable Stew,342,Baked Chicken Thighs + Mashed Cauliflower,427,Boiled Egg,59,Guacamole + Crackers,102
+198,42,130.0,158,Female,Weight Loss,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,299,Tuna Wrap + Mustard,342,Grilled Lamb Kebabs + Tabouli,427,Greek Yogurt + Granola,128,Handful of Cashews,128
+198,42,130.0,158,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),342,Grilled Chicken + Orzo Pasta + Veggies,384,Grilled Fish + Quinoa + Roasted Brussels Sprouts,427,Banana + Nut Butter,128,Cottage Cheese + Cucumber,85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,342,Chickpea Salad Wrap,342,Chicken Alfredo (Cauliflower Version),427,Apple + Cheese Cubes,128,Popcorn (Lightly Salted),85
+198,42,130.0,158,Female,Weight Loss,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+198,42,130.0,158,Female,Weight Loss,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+198,42,130.0,158,Female,Weight Loss,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,299,Turkey Burger (No Bun) + Side Salad,342,Grilled Pork Chop + Roasted Sweet Potatoes,427,Pear + Almonds,128,Boiled Egg,59
+198,42,130.0,158,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,299,Grilled Halloumi Salad,342,Eggplant Lasagna (Low Carb),427,Greek Yogurt + Berries,128,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,342,Lentil & Spinach Stew,342,Baked Chicken Breast + Garlic Mashed Potatoes,427,Apple Slices + Peanut Butter,128,Baby Tomatoes + Olives,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,299,Chickpea Curry + Brown Rice,384,Grilled Salmon + Roasted Carrots + Farro,427,Cottage Cheese + Pineapple,102,Handful of Nuts,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,342,Grilled Chicken + Couscous + Tomatoes,342,Beef Stir Fry + Zucchini Noodles,427,Banana + Nut Butter,128,Hummus + Cucumber Slices,85
+198,42,130.0,158,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,299,Tuna & Bean Salad,342,Grilled Chicken Skillet + Veggies,427,Pear + Walnuts,128,Greek Yogurt + Honey,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,299,Grilled Veggie Wrap + Tahini,342,Baked Cod + Mashed Sweet Potato,384,Apple + Dark Chocolate,102,Trail Mix,128
+198,42,130.0,158,Female,Weight Loss,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+198,42,130.0,158,Female,Weight Loss,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,342,Falafel + Tzatziki + Cucumber,342,Chicken Enchiladas (Corn Tortilla),427,Boiled Egg,59,Rice Cakes + Hummus,102
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,365,Grilled Chicken Salad + Olive Oil,418,Baked Salmon + Quinoa + Steamed Broccoli,522,Apple Slices + Peanut Butter,156,Handful of Mixed Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,365,Lentil Soup + Whole Grain Bread,418,Stir-Fried Tofu + Brown Rice + Veggies,522,Hard Boiled Egg,73,Carrot Sticks + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,418,Turkey Wrap in Lettuce Wrap,365,Grilled Chicken Pasta + Tomato Sauce,522,Orange,83,Trail Mix (no sugar),156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,365,Chickpea Salad + Feta Cheese,418,Shrimp Stir Fry + Zucchini Noodles,470,Cottage Cheese + Pineapple,125,Greek Yogurt + Granola,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,418,Grilled Veggie & Hummus Sandwich (Open-faced),418,Baked Cod + Sweet Potato Mash + Green Beans,522,Pear + Walnuts,156,Rice Cakes + Almond Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,418,"Quinoa Bowl with Black Beans, Corn, Tomato",418,Turkey Meatballs + Spaghetti Squash,522,Celery + Peanut Butter,125,Boiled Egg + Cherry Tomatoes,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,365,Tuna Salad on Rye Crackers,418,Grilled Chicken Caesar Wrap (Lettuce Wrap),470,Apple + Dark Chocolate Square,125,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,365,Falafel Wrap + Tahini Dressing,418,Eggplant Parmesan + Side Salad,522,Handful of Almonds,156,Banana + Nut Butter Packet,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,418,Lentil Curry + Brown Rice,470,Grilled Steak + Roasted Vegetables,574,Boiled Egg,73,Guacamole + Bell Pepper Slices,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,365,Chicken Caesar Salad,418,Baked Tilapia + Couscous + Asparagus,470,Greek Yogurt + Berries,156,Popcorn (Air-Popped),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,365,Turkey & Avocado Wrap (Whole Grain),418,Chicken Stir Fry + Jasmine Rice,522,Apple Slices + Almond Butter,156,Edamame,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,365,Grilled Chicken + Farro + Roasted Veggies,470,Baked Sweet Potato + Black Beans + Salsa,522,Cottage Cheese + Peaches,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,418,Caprese Salad + Balsamic Vinegar,365,Grilled Salmon + Wild Rice + Steamed Greens,522,Banana,104,Rice Cake + Peanut Butter,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,365,Chickpea Wrap + Cucumber,418,Chicken Shawarma Bowl + Tzatziki,522,Handful of Walnuts,156,Baby Carrots + Hummus,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,418,Grilled Veggie Quesadilla (Half),418,Shrimp Tacos (Corn Tortillas) + Slaw,522,Apple + String Cheese,156,Greek Yogurt + Jam,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,365,Grilled Chicken + Couscous + Lemon,418,Egg Fried Rice (Brown Rice) + Soy Sauce,522,Pear,83,Almonds + Dark Chocolate,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,365,Lentil & Vegetable Stew,418,Baked Chicken Thighs + Mashed Cauliflower,522,Boiled Egg,73,Guacamole + Crackers,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,365,Tuna Wrap + Mustard,418,Grilled Lamb Kebabs + Tabouli,522,Greek Yogurt + Granola,156,Handful of Cashews,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),418,Grilled Chicken + Orzo Pasta + Veggies,470,Grilled Fish + Quinoa + Roasted Brussels Sprouts,522,Banana + Nut Butter,156,Cottage Cheese + Cucumber,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,418,Chickpea Salad Wrap,418,Chicken Alfredo (Cauliflower Version),522,Apple + Cheese Cubes,156,Popcorn (Lightly Salted),104
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+199,55,210.9,186,Female,Muscle Gain,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,365,Turkey Burger (No Bun) + Side Salad,418,Grilled Pork Chop + Roasted Sweet Potatoes,522,Pear + Almonds,156,Boiled Egg,73
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,365,Grilled Halloumi Salad,418,Eggplant Lasagna (Low Carb),522,Greek Yogurt + Berries,156,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,418,Lentil & Spinach Stew,418,Baked Chicken Breast + Garlic Mashed Potatoes,522,Apple Slices + Peanut Butter,156,Baby Tomatoes + Olives,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,365,Chickpea Curry + Brown Rice,470,Grilled Salmon + Roasted Carrots + Farro,522,Cottage Cheese + Pineapple,125,Handful of Nuts,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,418,Grilled Chicken + Couscous + Tomatoes,418,Beef Stir Fry + Zucchini Noodles,522,Banana + Nut Butter,156,Hummus + Cucumber Slices,104
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,365,Tuna & Bean Salad,418,Grilled Chicken Skillet + Veggies,522,Pear + Walnuts,156,Greek Yogurt + Honey,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,365,Grilled Veggie Wrap + Tahini,418,Baked Cod + Mashed Sweet Potato,470,Apple + Dark Chocolate,125,Trail Mix,156
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+199,55,210.9,186,Female,Muscle Gain,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,418,Falafel + Tzatziki + Cucumber,418,Chicken Enchiladas (Corn Tortilla),522,Boiled Egg,73,Rice Cakes + Hummus,125
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,1,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Greek Yogurt + Berries + Almonds,367,Grilled Chicken Salad + Olive Oil,420,Baked Salmon + Quinoa + Steamed Broccoli,525,Apple Slices + Peanut Butter,157,Handful of Mixed Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,2,Strength Training,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,2,Strength Training,Bicycle Crunch,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",3 × 20,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,2,Strength Training,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",3 × 15,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,2,Strength Training,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 45 s,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,2,Strength Training,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",3 × 10,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,2,Strength Training,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Oatmeal + Banana + Chia Seeds,367,Lentil Soup + Whole Grain Bread,420,Stir-Fried Tofu + Brown Rice + Veggies,525,Hard Boiled Egg,73,Carrot Sticks + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,3,Core + Mobility,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,3,Core + Mobility,"Dynamic stretches (neck stretch, arm stretch)",Perform neck and arm stretches with movement.,,Scrambled Eggs + Spinach + Whole Wheat Toast,420,Turkey Wrap in Lettuce Wrap,367,Grilled Chicken Pasta + Tomato Sauce,525,Orange,84,Trail Mix (no sugar),157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",40 s,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Air Squat,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",30 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",45 sec,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Banana + Almond Milk + Protein Powder,367,Chickpea Salad + Feta Cheese,420,Shrimp Stir Fry + Zucchini Noodles,472,Cottage Cheese + Pineapple,126,Greek Yogurt + Granola,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Air Squat Bent Arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Push-up,"From plank position, lower chest to ground, then push up.",15,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Avocado Toast + Poached Egg,420,Grilled Veggie & Hummus Sandwich (Open-faced),420,Baked Cod + Sweet Potato Mash + Green Beans,525,Pear + Walnuts,157,Rice Cakes + Almond Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Push-Ups,"From plank position, lower chest to ground, then push up.",3 × 10,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",3 × 30 s,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Situps,"Lie on back, knees bent, lift torso to knees, then lower.",3 × 15,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,6,Full Body HIIT,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Pancakes (Oat Flour) + Maple Syrup + Blueberries,420,"Quinoa Bowl with Black Beans, Corn, Tomato",420,Turkey Meatballs + Spaghetti Squash,525,Celery + Peanut Butter,126,Boiled Egg + Cherry Tomatoes,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,7,Active Recovery,Gentle walk in a relaxing VR world,Walk slowly in a calming virtual environment.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,7,Active Recovery,Stretching routine,Perform a series of gentle stretches.,,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,1,7,Active Recovery,Breathing exercises,"Practice deep, controlled breathing.",,Cottage Cheese + Fruit + Flax Seeds,367,Tuna Salad on Rye Crackers,420,Grilled Chicken Caesar Wrap (Lettuce Wrap),472,Apple + Dark Chocolate Square,126,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Warm-up: Dance or arm circles in VR,Perform dance moves or arm circles in VR for 5 minutes.,5 min,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",8,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",10,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Air Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",12,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Repeat circuit 3x,Repeat the above circuit 3 times.,3x,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,1,Full Body HIIT,Cool-down stretch,Perform a gentle stretching routine.,,Overnight Oats: Oats + Milk + Chia + Berries,367,Falafel Wrap + Tahini Dressing,420,Eggplant Parmesan + Side Salad,525,Handful of Almonds,157,Banana + Nut Butter Packet,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",12,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,2,Strength Training,Pike Push-ups (or incline push-ups),"From a pike position, lower head toward ground, then push up.",10,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",15,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",30 sec,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",20 sec each side,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,2,Strength Training,Repeat 3x,Repeat the above circuit 3 times.,3x,Veggie Omelette + Whole Wheat Toast,420,Lentil Curry + Brown Rice,472,Grilled Steak + Roasted Vegetables,577,Boiled Egg,73,Guacamole + Bell Pepper Slices,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",30 sec,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Cat-Cow Stretch,"On all fours, alternate arching and rounding back with breath.",1 min,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,3,Core + Mobility,Gentle yoga or stretching in VR,Perform light yoga poses or stretches in a virtual environment.,,Smoothie: Kale + Mango + Coconut Water + Protein,367,Chicken Caesar Salad,420,Baked Tilapia + Couscous + Asparagus,472,Greek Yogurt + Berries,157,Popcorn (Air-Popped),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Box Jumps (simulate jump + land),"Simulate jumping onto a box and landing softly, engaging legs.",10,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",30 sec,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Chia Pudding + Kiwi + Coconut Flakes,367,Turkey & Avocado Wrap (Whole Grain),420,Chicken Stir Fry + Jasmine Rice,525,Apple Slices + Almond Butter,157,Edamame,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",60 s,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",45 sec,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",12,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,5,Agility + Coordination,Repeat 4x,Repeat the above circuit 4 times.,4x,Oatmeal with Pumpkin + Cinnamon + Seeds,367,Grilled Chicken + Farro + Roasted Veggies,472,Baked Sweet Potato + Black Beans + Salsa,525,Cottage Cheese + Peaches,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Supernatural HIIT,Follow a guided HIIT workout in VR.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,6,Fun Challenge,FitXR Boxing,Engage in a virtual boxing workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,6,Fun Challenge,Les Mills VR Body Combat,Participate in a virtual combat workout.,,Scrambled Eggs + Mushrooms + Whole Grain Toast,420,Caprese Salad + Balsamic Vinegar,367,Grilled Salmon + Wild Rice + Steamed Greens,525,Banana,105,Rice Cake + Peanut Butter,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,7,Active Recovery,Walk + stretch in VR,Walk and stretch in a virtual environment.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,7,Active Recovery,Mindful breathing,"Practice deep, controlled breathing.",,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,2,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Smoothie: Frozen Berries + Protein + Hemp Seeds,367,Chickpea Wrap + Cucumber,420,Chicken Shawarma Bowl + Tzatziki,525,Handful of Walnuts,157,Baby Carrots + Hummus,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Burpees,"From standing, squat, jump to plank, push-up, then jump up.",12,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Push-ups,"From plank position, lower chest to ground, then push up.",15,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,1,Full Body HIIT,Repeat 4x,Repeat the above circuit 4 times with 1 min rest after each round.,4x,Whole Grain Waffles + Peanut Butter + Banana,420,Grilled Veggie Quesadilla (Half),420,Shrimp Tacos (Corn Tortillas) + Slaw,525,Apple + String Cheese,157,Greek Yogurt + Jam,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,2,Strength Training,Push-ups,"From plank position, lower chest to ground, then push up.",20,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,2,Strength Training,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",15,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,2,Strength Training,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",25,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,2,Strength Training,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,2,Strength Training,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",45 sec each side,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,2,Strength Training,Repeat 4x,Repeat the above circuit 4 times.,4x,Scrambled Tofu Scramble + Veggies,367,Grilled Chicken + Couscous + Lemon,420,Egg Fried Rice (Brown Rice) + Soy Sauce,525,Pear,84,Almonds + Dark Chocolate,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Dynamic stretches in VR,Perform dynamic stretches in a virtual environment.,,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,3,Core + Mobility,Yoga flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Porridge (Millet or Buckwheat) + Berries,367,Lentil & Vegetable Stew,420,Baked Chicken Thighs + Mashed Cauliflower,525,Boiled Egg,73,Guacamole + Crackers,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,4,Cardio Blast,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",15,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,4,Cardio Blast,Repeat 4x,Repeat the above circuit 4 times.,4x,Smoothie: Spinach + Pineapple + Chia + Protein,367,Tuna Wrap + Mustard,420,Grilled Lamb Kebabs + Tabouli,525,Greek Yogurt + Granola,157,Handful of Cashews,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Air Squat bent arms,"Squat with arms bent at elbows, lowering hips until thighs are parallel to ground, then rise.",30 s,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",30 sec,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Plank to Push-up,"From forearm plank, push up to hands, then back down.",10,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,5,Agility + Coordination,Repeat 3x,Repeat the above circuit 3 times.,3x,Shakshuka (Eggs in Tomato Sauce),420,Grilled Chicken + Orzo Pasta + Veggies,472,Grilled Fish + Quinoa + Roasted Brussels Sprouts,525,Banana + Nut Butter,157,Cottage Cheese + Cucumber,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Beat Saber (Hard songs for cardio),Play Beat Saber on hard mode for cardiovascular exercise.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,6,Fun Challenge,The Thrill of the Fight (boxing workout),Engage in a virtual boxing workout.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Scavenger Hunt with Burpees,Complete 10 burpees at each checkpoint in a scavenger hunt.,,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,6,Fun Challenge,Stretching + Deep Breathing,Perform gentle stretches and deep breaths to relax muscles.,2 min,Cottage Cheese Pancakes + Berry Compote,420,Chickpea Salad Wrap,420,Chicken Alfredo (Cauliflower Version),525,Apple + Cheese Cubes,157,Popcorn (Lightly Salted),105
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,7,Active Recovery,Gentle walk + light yoga,Walk slowly and perform light yoga poses.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,7,Active Recovery,Deep breathing,"Practice deep, controlled breathing.",,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+200,23,237.8,156,Female,Improve Fitness,Beginner,3,7,Active Recovery,Optional meditation in VR,Meditate in a virtual setting.,,Overnight Oats + Chia + Banana + Cinnamon,367,Turkey Burger (No Bun) + Side Salad,420,Grilled Pork Chop + Roasted Sweet Potatoes,525,Pear + Almonds,157,Boiled Egg,73
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Burpees,"From standing, squat, jump to plank, push-up, then jump up.",10,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Push-ups,"From plank position, lower chest to ground, then push up.",15,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Squats,"Stand with feet shoulder-width, lower hips to knee level, then push back up.",20,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Plank,"Hold a forearm plank with body straight, engaging core.",45 sec,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,1,Timed HIIT (20 Min AMRAP),Repeat 20 min AMRAP,Complete as many rounds as possible in 20 minutes.,20 min,Smoothie: Avocado + Banana + Protein + Cocoa,367,Grilled Halloumi Salad,420,Eggplant Lasagna (Low Carb),525,Greek Yogurt + Berries,157,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Push-ups,"From plank position, lower chest to ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Pike Push-ups,"From a pike position, lower head toward ground, then push up.",20,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Sit-ups,"Lie on back, knees bent, lift torso to knees, then lower.",30,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Wall Sit,"Lean against wall with knees at 90 degrees, hold position.",1 min,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Side Plank,"Hold body on one forearm and side of foot, engaging obliques.",1 min total,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,2,Strength Training Max,Repeat 5x,Repeat the above circuit 5 times.,5x,Veggie Scramble + Avocado Spread,420,Lentil & Spinach Stew,420,Baked Chicken Breast + Garlic Mashed Potatoes,525,Apple Slices + Peanut Butter,157,Baby Tomatoes + Olives,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Bicycle Crunches,"Lie on back, alternate touching elbow to opposite knee while extending other leg.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Plank,"Hold a forearm plank with body straight, engaging core.",1 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Full body stretch in VR,Perform a full-body stretch in a virtual environment.,,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,3,Core + Mobility,Yoga Flow,Follow a sequence of yoga poses for 5 minutes.,5 min,Oatmeal + Apple + Cinnamon + Flax Seeds,367,Chickpea Curry + Brown Rice,472,Grilled Salmon + Roasted Carrots + Farro,525,Cottage Cheese + Pineapple,126,Handful of Nuts,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,4,Power + Speed,High Knees,"Run in place, lifting knees to hip level.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,4,Power + Speed,Simulated Box Jumps,"Simulate jumping onto a box and landing softly, engaging legs.",20,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,4,Power + Speed,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,4,Power + Speed,Mountain Climbers,"From plank, rapidly alternate bringing knees to chest.",1 min,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,4,Power + Speed,Repeat 5x,Repeat the above circuit 5 times.,5x,Scrambled Eggs + Smoked Salmon + Whole Wheat Bagel,420,Grilled Chicken + Couscous + Tomatoes,420,Beef Stir Fry + Zucchini Noodles,525,Banana + Nut Butter,157,Hummus + Cucumber Slices,105
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,High Knees,"Run in place, lifting knees to hip level.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Circle Crunch,"Lie on back, perform circular motion with torso while crunching.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Jumping Jacks,"Stand with feet together, jump while spreading legs and raising arms overhead, then return to start.",1 min,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Plank to Push-up,"From forearm plank, push up to hands, then back down.",20,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,5,Agility Gauntlet,Repeat 5x,Repeat the above circuit 5 times.,5x,Smoothie: Spinach + Pineapple + Protein + Coconut,367,Tuna & Bean Salad,420,Grilled Chicken Skillet + Veggies,525,Pear + Walnuts,157,Greek Yogurt + Honey,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Burpees,Complete 10 burpees per checkpoint.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Squats,Perform 20 squats to unlock a gate.,,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Plank,Hold a 1-minute plank to open a door.,1 min,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,6,Final Challenge,VR Obstacle Course with Jumping Jacks,Do 50 jumping jacks to reach the finish line.,50,Chia Pudding + Strawberries + Coconut,367,Grilled Veggie Wrap + Tahini,420,Baked Cod + Mashed Sweet Potato,472,Apple + Dark Chocolate,126,Trail Mix,157
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,7,Active Recovery,Walk + gentle yoga,Walk slowly and perform light yoga poses.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,7,Active Recovery,Stretch major muscle groups,Stretch key muscle groups thoroughly.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126
+200,23,237.8,156,Female,Improve Fitness,Beginner,4,7,Active Recovery,Celebrate your progress!,Reflect on achievements with light activity.,,Whole Grain Toast + Almond Butter + Banana,420,Falafel + Tzatziki + Cucumber,420,Chicken Enchiladas (Corn Tortilla),525,Boiled Egg,73,Rice Cakes + Hummus,126